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Difficult things are part and parcel of life itself. It is how we handle those things, that makes the difference between whether they rule our lives or whether we can relate to them more lightly.

Week 4 - Recognising Reactivity

This week we....

  • Practiced Mindful Walking

  • Practiced a Sitting meditation 

  • Reflected on the home practice for Week 3

  • Considered the Vicious Flower

  • Practiced a Three-Step Breathing space with Self-Compassion

Home Practice

Before starting this week's home practice, please read through the session notes by clicking on the text or notepad icon below. These notes will provide you with some background information, and some hints and tips to support your home practice. There is also a record sheet that you can print off to keep notes of your experiences of the practices.

This week's home practice:

  • Formal Practice: Do a Sitting Practice every day this week.

Remember the Home Practice Notes page is there to help you reflect on any issues that arise or that you’d like to bring to the next session. There is a worksheet on the next page “Working wisely with reactivity.” This is to support you in building on what was covered in the last session; you are welcome to use it as part of the home practice this week if it supports your learning. We will build on it in the next session.

You can access the meditation recording via this webpage link: https://www.just-one-thing.co.uk/mbctl-4

  • Informal Practice: Daily walking practice.

You are invited to identify a stretch of corridor, pavement or footpath that you walk each day and that takes no more than two minutes to walk along. Make this your [secret!] walking path and practise devoting attention to the soles of the feet and/or the movement of the feet and legs when you walk this stretch each day. When the mind wanders, gently escort it back. Use the sensations in the feet and legs as an anchor that connects you to the present moment.

If it is supportive of your personal learning, continue bringing full awareness to at least one experience each day. This week and for future weeks, feel free to use any experiences that you choose, whether they are pleasant, unpleasant, or neutral. This practice can help you become more aware of the sensations, feelings, thoughts, and impulses that arise, at the time.

 

  • New Habits in Everyday Life:

3-Step Breathing Space: practise this 3 times a day, at set times that you have decided in advance. In addition, you might like to begin to take a Breathing Space at times when you notice that you are having difficulty staying present or when you are feeling stressed or thrown off balance to support you responding to these difficulties.

Continue keeping the body in mind when listening and speaking this week.

Continue with the 5- Finger Gratitude Practice. Noticing things that are ‘okay’ and ‘supportive’, or which you feel ‘grateful for’ or ‘appreciative of’. As best you can open to and savour the sensations of appreciation in the body as directly notice that thing or person, or as you recall them at the end of the day. How does ‘okay’ and ‘supportive’ feel? Perhaps you can extend this practice to 10 Fingers!

With these new habits in everyday life, when might you do this each day? This planning will help these nourishing activities to become part of your life.

 

To find out more about why we suggest these practices, follow this link.​

 

Session Notes

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The Vicious Flower

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10 Minute Sitting Meditation

20 Minute Sitting Meditation

30 Minute Sitting Meditation

3-Step Breathing Space

3-Step Breathing Space

(with a flavour of self-compassion)

Mindful Walking

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